Sunday: Long run of about 80 mins
Monday:3 up, 5x500 at mile pace, 2 mins jogging rest, 3 down and lifting
Tuesday:
AM: 4 easy
PM: 6-8 easy
Wednesday:
AM:4 easy
PM:3 up, 3 mile tempo @5k pace+15s, 3 down, lifting
Thursday:
AM: 3 easy
PM: 9 moderate, working down to about 6:20-30's from 7:00
Friday: either an 8-10 mile run or 4 easy if there's a meet on Saturday
Satuday: Either a race (1500m) or a fartlek of 3', 2', 1', 4x30". 2 mins off for the first three and 1 min off for the 30 second intervals. 3 mile warmup and cooldown
This is mid-season. Paces for easy runs vary from about 6:40 to 7:15 depending on terrain. long run is a bit faster.